Dehydration – when are you at risk? And how to deal with It

Dehydration can have serious health consequences, especially when it lasts for a prolonged period. Surprisingly, it’s not difficult to become dehydrated, which is why it’s important to understand the risks and know how to stay properly hydrated – whether you’re highly active or lead a more sedentary lifestyle.

Who is at risk of dehydration? When should you pay attention?

Mild to moderate dehydration can affect anyone. Much depends on external factors (like weather), overall health, and everyday habits – or lack thereof. That said, there are specific situations where the risk of dehydration is especially high.

Physical activity and fluid levels in the body

During intense physical effort, you can lose several litres of fluid – one of the quickest paths to dehydration. That’s why staying hydrated during exercise is essential. Electrolyte drinks are particularly helpful – available in bottles or prepared at home using OSHEE DROP IN hydroconcentrates.

You should drink fluids regularly – about every 30 minutes of exercise, or more often during intense training. Don’t forget to hydrate before and after your workout. On active days, your body’s fluid needs are significantly higher – keep that in mind!

Dehydration in hot weather – how to cope with high temperatures

You don’t need to run, cycle or work out to suffer fluid loss – hot weather alone can put you at risk. Temperatures of around 30°C or more cause the body to sweat heavily, leading to a loss of fluids, electrolytes and vitamins.

So when it’s hot outside, make sure to drink regularly! The often-quoted “2 litres of water a day” might not be enough to stay properly hydrated. Functional OSHEE products help replenish not only fluids but also vitamins and electrolytes. Drinks made with OSHEE hydroconcentrates are a great option.

They’re easy to use – simply pour the measured dose of concentrate into a glass, bottle or sports flask (a handy measuring cap is included), top up with still or sparkling water (from a tap, soda maker or water filter jug), and stir. One bottle of concentrate can yield up to 10 litres of functional drink, making it a highly efficient solution.

Dehydration during illness – protect your health

Excessive sweating and fluid loss are common symptoms of many illnesses – especially those involving fever, vomiting or diarrhoea. When unwell, it’s vital to not only take any prescribed medication, but also stay properly hydrated.

Water is, of course, a good start – but functional products can help too. For example, OSHEE vitamin drinks made with hydroconcentrates. These contain water, vitamin B6, niacin and biotin, making them especially helpful during illness and recovery.

Signs of dehydration – what to watch out for

A lack of fluids and essential minerals affects your physical and mental wellbeing. Dehydration symptoms can be mild or more severe. The most common signs include:

• dry mouth and thirst,
• fatigue, low energy, irritability,
• headaches and dizziness,
• difficulty concentrating,
• general weakness,
• low blood pressure, rapid heart rate,
• nausea or vomiting,
• fainting or confusion.

The longer dehydration lasts, the more serious the symptoms become – and the greater the health risk. If you experience the early signs of dehydration, take it as a red flag. Always keep a drink within reach!

How to deal with dehydration – practical tips

Still, it’s best not to wait for symptoms to appear. Prevention is key. Here are some tips to help you stay on top of hydration:

• Choose the right drinks. Water is essential, of course – but functional drinks also play a role. Try OSHEE DROP IN bottled or hydroconcentrate options, which you can prepare using filtered, tap or carbonated water.
  
• Drink regularly. Even if you’re not very thirsty. Aim for at least 2 litres of fluid per day on a typical day – and over 3 litres during heatwaves or training days. The same applies when you’re unwell with diarrhoea, vomiting or fever.
  
• Replenish essential nutrients. Focus particularly on electrolytes (OSHEE offers dedicated electrolyte drink hydroconcentrates) and don’t forget about vitamins.
  
• Think about your diet. If hydration is your goal, choose foods with high water content (like fruits and vegetables) and opt for liquid-based meals. Avoid sugary drinks, alcohol and excessive caffeine.

If you still experience concerning symptoms despite following these rules, contact a doctor. Remember: fluid and micronutrient levels are affected by various factors – including the weather, physical activity, dietary habits and your overall health. Don’t underestimate the importance of proper hydration.